Exercises While Sitting At Computer:
Are our shoulders hunched? Is the spine curved? Is the neck drooping? Several muscle groups, including the hamstrings and large back muscles, are critically important in maintaining good posture. Posture is the position in which we hold our bodies while standing, sitting or lying down. Good posture is the correct alignment of body parts supported by the right amount of muscle tension against gravity.
Without posture and the muscles that control it, we would fall to the ground. Typically, we do not consciously maintain a healthy posture. Instead, specific muscles do it for us, and we do not even have to think about it. Several muscle groups, including the hamstrings and large back muscles, are critically important in maintaining good posture. While the ligaments help to hold the skeleton together, these postural muscles, when functioning correctly, prevent the forces of gravity from pushing us over forward. Postural muscles also maintain our posture and balance during movement.
Sedentary Lifestyle Can Affect Our Posture:
Due to lack of exercise in our sedentary lifestyle, the posture becomes faulty which leads to weakening of our core muscles, rounded shoulders, shortened pectoral muscles, a tilted pelvis, weak low back muscles, which finally results in many health issues.
Improve Posture Through Chair Exercises:
If you are one of those who sit at their desks in front of a computer for at least seven hours a day, bad posture is surely a part of your daily life. With your head tilted, your neck strained and your spine curved, you may wind up seriously damaging your spine.
Back and neck pain is very common in people who lead sedentary lifestyles. In this busy lifestyle, people are less bound to go to the gyms and spend their valuable time traveling and exercising in the gyms. So here are some exercises which can be done right at your workplace, sitting on your chairs.
- Stretch the neck, bend your neck to try and touch your ear to your shoulder, but make sure you do not raise your shoulder. Hold for a few seconds; repeat for the other side.
- Turn the neck towards your right and left, each time holding it for a few seconds.
- Bend the neck down and return to the eye level: Chin touches the chest, and the head slowly comes back to the center.
- Bend the neck up looking to the ceiling and then come back to the eye level.
- Stretch the upper limbs: Your hands interlaced, reach for the ceiling and stretch your body upwards.
- Stretch the upper limbs sideways: Extending your right hand, bending it over your head to the left and then stretch. Hold for a bit and then switch sides.
- Pull your shoulder blades together and hold it for a few seconds, and repeat it a few times.
- Rotate your shoulders front for a few repetitions and back for few repetitions.
- Bend over and grasp both your ankles; bend your head between your knees and hold for a bit.
- Stretch the chest: Take both of your hands to the back and grasp, sit up straight and hold for 10 seconds.
- Shrug the shoulders. Raise both the shoulders up, hold for few seconds and then relax. Repeat it for a few times.
- Hug your knees by bringing them to your chest.
Relaxation Exercises | Meditation For Work Stress:
Alternate Nostril Breathing: Inhale from one nostril and exhale through the other nostril and vice versa.
In Chair Nose-To-Nose Breathing: Inhale from the nose slowly and then exhale from the nose. Repeat for a few times.
Nose-To-Mouth Breathing: Inhale from the nose slowly and exhale from the mouth. Repeat for a few times.
Note: Make sure the inhale time is 4 seconds, and the exhale time is 8 seconds.
How To Sit At A Computer:
Back pain affects 80-90 percent of people at some point. The commonest cause is a mechanical back strain and disc prolapse. There are many ways to ease back pain and improve your posture by making small adjustments.
- Keep your feet on the floor or a footrest, if they do not reach the floor.
- Do not cross your legs. Your ankles should be in front of your knees.
- Keep a small gap between the back of your knees and the front of your seat.
- Your knees should be at or below the level of your hips.
- Adjust the backrest of your chair to support your low and mid back or use a back support.
- Relax your shoulders and keep your forearms parallel to the ground.
- Avoid sitting in the same position for extended periods.